One of the problems with "diet talk" is that nobody seems to
agree what "low carb" really means... One person may think of "low
carb" as an Atkins style diet with as much fatty sausages, hotdogs,
and nitrate processed meats as you want and virtually no
carbohydrate based foods at all.
Another person may view "low carb" as 40% of daily calories coming
from carbs instead of the traditionally recommended 55% to 60%.
If you think about it, in a 40/30/30 type of diet, the majority of
the calories are coming from carbs, so that obviously can't be
called "low carb"...yet some people do call it that.
Because of these drastic differences in how different people view
the term "low carb", clients are confused as to what is
recommended.
First of all, I don't recommend "low carb" or "high carb" per se...
I don't think it's vitally important to have any sort of exact
ratio. I think everyone needs to explore for themselves how they
feel at different ratios of fat, protein, and carbohydrates.
After all, the most important aspect to your success is your total
calorific intake vs your calorific expenditure over a given time period.
But where carbohydrate intake becomes important is in how it can
affect your hormones and blood sugar in your body and stimulate
cravings. You could tell someone to eat 2500 calories/day of a
higher fat and higher protein content combined with reduced carbs
and they may actually finish the day at 2500 calories because their
appetite is satisfied.
However, tell that same person to eat 2500 calories per day in a
high carb fashion, and they may end up eating 3000 or more calories
per day because the higher carbohydrate diet stimulated their
cravings and they ended up overeating.
If you throw a big steak in front of someone and a
big pile of vegetables, their appetite may well be satisfied when they've done for hours afterward. However, you throw a big plate
of pasta in front of someone, they may devour the entire plate, and
then head back for seconds and maybe even thirds.
This is what happens for a lot of people... once you start eating
large portions of carbs like pasta or rice or cereals, it becomes
hard to stop and then you're craving more carbs an hour later too!
So what I've found to work best for most people
in the past is to eat in a "controlled carbs" manner... this
doesn't mean atkins style... it means very reduced grains, zero
refined sugars (to the best of ability of avoiding), and instead,
getting almost all of your healthy carbs from vegetables, fruits,
and maybe beans on occasion.
This ends up being very similar to the hunter-gatherer type of diet
of meats, eggs, nuts, seeds, fruits, and veggies, which I believe
is the healthiest way to eat.
Sometimes it just takes thinking a little differently about the way
you eat and what's considered "normal" in order to get rid of some
of the useless grains and sugars in your diet.
For example, why do we need to eat a burger on a bun? Most people
don't even think of doing it any other way because that's what's
"normal".
Think about breakfast......
do you really "need" the toast with your eggs, or can you do much
better with loads of veggies with your eggs instead?
Whats good for breakfast?
Whole eggs with cheese and loads of veggies, avocado, and some green or white tea with a little raw honey.
So I get my carbs from the veggies and the little bit of raw honey
instead of from the typical toast and orange juice that loads you
up with extra carbs.
...Just some ideas in case it helps you to think differently about
where you get your carbs from.
Food for thought?
This material is for guidance only and does not constitute medical advice, just thought provoking ideas.
Tuesday, January 11, 2011
Weight loss - Simple!
Want to reach your weight loss goals...Simple...Just Move
It's actually very simple; if you want a trim, fit, healthy body
that will be yours forever, you have to move, and you have to
move often.
Here is a simple question I ask everyone who tells
me that they feel run down, unhealthy and depressed.
"How many times a week do you elevate your heart
rate to 70% of it's maximum for 10 minutes or more?"
Guess what the answer is almost 100% of the time?
"Never"
You must add movement habits to your life
if you want to be fit, trim and healthy.
If you live a sedentary lifestyle your health will suffer,
that is a guarantee. If you want to feel and look good
you have to move and you have to move often.
"Real-life activities happen standing. We are rarely
if ever asked to apply force in a sitting position or laying down.
We live in a dynamic, free weight, three dimensional environment.
Your training should stress whole-body multi-dimensional movements,
so each exercise trains the most musculature, burns the most
calories, elevates the whole body's metabolism, and has the highest
transference into real world or athletic abilities. In short, you
get the biggest bang for your buck."
* Walk more everyday
* Buy a pedometer and track how many steps you take each day.
* Do exercises like jumping jacks, rope jumping and running in
place while watching TV.
* Go to your library or bookshop and get books on exercise.
* Become a fitness maniac....read about it, do it,
make it a daily part of your life....you will be rewarded.
How important is movement?
Being overweight and physically inactive accounts for more
than 300,000 premature deaths annually in the United States,
second only to deaths related to smoking.
A study done at the University of Texas Southwestern Medical Center
at Dallas found that a 50-year-old could be brought back to the
fitness levels of a 20-year-old with just 6 months of
exercise training!
What can Movement habits do for me?
Well for one thing, they can help you reach your goal of a trim
and fit body and maintain it permanently. Combine them with other
diet and positive movement habits and you have a powerful
combination that will get you trim fast.
Does that sound good to you? They can also improve your health,
make you look younger, and can increase your longevity.
Let's see, positive movement habits can help me live longer and
while I am living longer I will have a trim and fit body and
look younger......not a bad combination, wouldn't you say?
To make daily movement a part of your lifestyle, you simply have to
acquire positive movement habits. Once you have acquired them,
they will be yours forever and so will the benefits that come with
them. They will help you to achieve the trim and fit body you have
been wanting and help you to maintain it.
It's actually very simple; if you want a trim, fit, healthy body
that will be yours forever, you have to move, and you have to
move often.
Here is a simple question I ask everyone who tells
me that they feel run down, unhealthy and depressed.
"How many times a week do you elevate your heart
rate to 70% of it's maximum for 10 minutes or more?"
Guess what the answer is almost 100% of the time?
"Never"
You must add movement habits to your life
if you want to be fit, trim and healthy.
If you live a sedentary lifestyle your health will suffer,
that is a guarantee. If you want to feel and look good
you have to move and you have to move often.
"Real-life activities happen standing. We are rarely
if ever asked to apply force in a sitting position or laying down.
We live in a dynamic, free weight, three dimensional environment.
Your training should stress whole-body multi-dimensional movements,
so each exercise trains the most musculature, burns the most
calories, elevates the whole body's metabolism, and has the highest
transference into real world or athletic abilities. In short, you
get the biggest bang for your buck."
* Walk more everyday
* Buy a pedometer and track how many steps you take each day.
* Do exercises like jumping jacks, rope jumping and running in
place while watching TV.
* Go to your library or bookshop and get books on exercise.
* Become a fitness maniac....read about it, do it,
make it a daily part of your life....you will be rewarded.
How important is movement?
Being overweight and physically inactive accounts for more
than 300,000 premature deaths annually in the United States,
second only to deaths related to smoking.
A study done at the University of Texas Southwestern Medical Center
at Dallas found that a 50-year-old could be brought back to the
fitness levels of a 20-year-old with just 6 months of
exercise training!
What can Movement habits do for me?
Well for one thing, they can help you reach your goal of a trim
and fit body and maintain it permanently. Combine them with other
diet and positive movement habits and you have a powerful
combination that will get you trim fast.
Does that sound good to you? They can also improve your health,
make you look younger, and can increase your longevity.
Let's see, positive movement habits can help me live longer and
while I am living longer I will have a trim and fit body and
look younger......not a bad combination, wouldn't you say?
To make daily movement a part of your lifestyle, you simply have to
acquire positive movement habits. Once you have acquired them,
they will be yours forever and so will the benefits that come with
them. They will help you to achieve the trim and fit body you have
been wanting and help you to maintain it.
Why excess abdominal fat is more DEADLY than you think
The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious
Than a Vanity Issue!
according to Mike Geary, Certified Nutrition Specialist, Certified Personal
Trainer
Did you know that the vast majority of people in this day and age
have excess abdominal fat? The first thing that most people think
of is that their extra abdominal fat is simply ugly, is covering up
their abs from being visible, and makes them self conscious about
showing off their body.
However, what most people don't realize is that excess abdominal
fat in particular, is not only ugly, but is also a dangerous risk
factor to your health. Scientific research has clearly demonstrated
that although it is unhealthy in general to have excess body fat
throughout your body, it is also particularly dangerous to have
excess abdominal fat.
There are two types of fat that you have in your abdominal area.
The first type that covers up your abs from being visible is called
subcutaneous fat and lies directly beneath the skin and on top of
the abdominal muscles.
The second type of fat that you have in your abdominal area is
called visceral fat, and that lies deeper in the abdomen beneath
your muscle and surrounding your organs. Visceral fat also plays a
role in giving certain men that "beer belly" appearance where their
abdomen protrudes excessively but at the same time, also feels sort
of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are
serious health risk factors, but science has shown that having
excessive visceral fat is even more dangerous than subcutaneous
fat. Both of them greatly increase the risk of developing
heart disease, diabetes, high blood pressure, stroke, sleep apnea,
various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that
it apparently releases more inflammatory molecules into your body
on a consistent basis.
If you care about the quality of your life and your loved ones,
reducing your abdominal fat should be one of your TOP priorities!
There's just no way around it. Besides, a side-effect of finally
getting rid of all of that excessive ugly abdominal fat is that
your stomach will flatten out, and if you lose enough stomach fat,
you will be able to visibly see those sexy six pack abs that
everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL
solution beyond all of the gimmicks and hype that you see in ads
and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO
quick fix solution. There are no pills or supplements of any sort
that will help you lose your abdominal fat faster. Also, none of
the gimmicky ab rockers, rollers, or ab belts will help get rid of
abdominal fat either. You can't spot reduce your stomach fat by
using any of these worthless contraptions. It simply doesn't work
that way.
The ONLY solution to consistently lose your abdominal fat and keep
it off for good is to combine a sound nutritious diet full of
unprocessed natural foods with a properly designed strategic
exercise programme that stimulates the necessary hormonal and
metabolic response within your body. Both your food intake as well
as your training programme are important if you are to get this right.
I've actually even seen a particular study that divided thousands
of participants into a diet-only group and an exercise/diet group.
While both groups in this study made good progress, the diet-only
group lost significantly LESS abdominal fat than the diet &
exercise combined group.
Now the important thing to realize is that just any old exercise
program will not necessarily do the trick. The majority of people
that attempt getting into a good exercise routine are NOT working
out effectively enough to really stimulate the loss of stubborn
abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio
routines, throw in a little outdated body-part style weight
training, and pump away with some crunches and side bends, and
think that they are doing something useful for reducing their
abdominal fat. Then they become frustrated after weeks or months of
no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching
this topic, analyzing the science, and applying it "in the
trenches" with myself as well as thousands of my clients from all
over the world to see what works to really stimulate abdominal fat
loss.
The only reason most people fail in their fitness goals is that
they have good intentions at first to adopt a new lifestyle, yet
after a few weeks or months, they abandon their good intentions and
slip right back into their old bad habits that gave them the excess
body fat in the first place.
I can help you succeed in finally getting rid of that extra
abdominal fat that is not only UGLY, but also DANGEROUS.
Don't waste another day allowing that nasty abdominal fat to kill
your confidence as well as contribute to your risk for MAJOR
diseases.
The contents of this blog are not to be considered as medical
advice. Always consult your Doctor before beginning or changing any
exercise, fitness or nutritional programme.
Than a Vanity Issue!
according to Mike Geary, Certified Nutrition Specialist, Certified Personal
Trainer
Did you know that the vast majority of people in this day and age
have excess abdominal fat? The first thing that most people think
of is that their extra abdominal fat is simply ugly, is covering up
their abs from being visible, and makes them self conscious about
showing off their body.
However, what most people don't realize is that excess abdominal
fat in particular, is not only ugly, but is also a dangerous risk
factor to your health. Scientific research has clearly demonstrated
that although it is unhealthy in general to have excess body fat
throughout your body, it is also particularly dangerous to have
excess abdominal fat.
There are two types of fat that you have in your abdominal area.
The first type that covers up your abs from being visible is called
subcutaneous fat and lies directly beneath the skin and on top of
the abdominal muscles.
The second type of fat that you have in your abdominal area is
called visceral fat, and that lies deeper in the abdomen beneath
your muscle and surrounding your organs. Visceral fat also plays a
role in giving certain men that "beer belly" appearance where their
abdomen protrudes excessively but at the same time, also feels sort
of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are
serious health risk factors, but science has shown that having
excessive visceral fat is even more dangerous than subcutaneous
fat. Both of them greatly increase the risk of developing
heart disease, diabetes, high blood pressure, stroke, sleep apnea,
various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that
it apparently releases more inflammatory molecules into your body
on a consistent basis.
If you care about the quality of your life and your loved ones,
reducing your abdominal fat should be one of your TOP priorities!
There's just no way around it. Besides, a side-effect of finally
getting rid of all of that excessive ugly abdominal fat is that
your stomach will flatten out, and if you lose enough stomach fat,
you will be able to visibly see those sexy six pack abs that
everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL
solution beyond all of the gimmicks and hype that you see in ads
and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO
quick fix solution. There are no pills or supplements of any sort
that will help you lose your abdominal fat faster. Also, none of
the gimmicky ab rockers, rollers, or ab belts will help get rid of
abdominal fat either. You can't spot reduce your stomach fat by
using any of these worthless contraptions. It simply doesn't work
that way.
The ONLY solution to consistently lose your abdominal fat and keep
it off for good is to combine a sound nutritious diet full of
unprocessed natural foods with a properly designed strategic
exercise programme that stimulates the necessary hormonal and
metabolic response within your body. Both your food intake as well
as your training programme are important if you are to get this right.
I've actually even seen a particular study that divided thousands
of participants into a diet-only group and an exercise/diet group.
While both groups in this study made good progress, the diet-only
group lost significantly LESS abdominal fat than the diet &
exercise combined group.
Now the important thing to realize is that just any old exercise
program will not necessarily do the trick. The majority of people
that attempt getting into a good exercise routine are NOT working
out effectively enough to really stimulate the loss of stubborn
abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio
routines, throw in a little outdated body-part style weight
training, and pump away with some crunches and side bends, and
think that they are doing something useful for reducing their
abdominal fat. Then they become frustrated after weeks or months of
no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching
this topic, analyzing the science, and applying it "in the
trenches" with myself as well as thousands of my clients from all
over the world to see what works to really stimulate abdominal fat
loss.
The only reason most people fail in their fitness goals is that
they have good intentions at first to adopt a new lifestyle, yet
after a few weeks or months, they abandon their good intentions and
slip right back into their old bad habits that gave them the excess
body fat in the first place.
I can help you succeed in finally getting rid of that extra
abdominal fat that is not only UGLY, but also DANGEROUS.
Don't waste another day allowing that nasty abdominal fat to kill
your confidence as well as contribute to your risk for MAJOR
diseases.
The contents of this blog are not to be considered as medical
advice. Always consult your Doctor before beginning or changing any
exercise, fitness or nutritional programme.
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